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Omega-3s, Creatine, Alpha-GPC, and L-Tyrosine: Evidence and Cautions
basic-science diet-nutrition medication-safety mental-health
Andrew Huberman reviews four supplements with research support for cognitive function. One to three grams daily of EPA (an omega-3 fatty acid found in fish oil) can improve mood and cognitive performance. Five grams daily of creatine monohydrate — best known for muscle performance — has evidence supporting prefrontal cortex function, the brain region most involved in directing focus. Alpha-GPC (a choline-based compound that raises acetylcholine, the brain's attentional spotlight chemical) at 300–600 mg before work may sharpen focus, though a recent study raised concerns about a possible link to stroke risk with long-term use via elevated TMAO (a cardiovascular marker); Huberman offsets this with 600 mg of garlic and does not take it daily. L-tyrosine at 500 mg supports dopamine production and motivation. He cautions against stacking all tools at once and suggests treating supplements as a way to practice deeper focus, not a permanent crutch.
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Andrew Huberman reviews four supplements with research support for cognitive function. One to three grams daily of EPA (an omega-3 fatty acid found in fish oil) can improve mood and cognitive performance. Five grams daily of creatine monohydrate — best known for muscle performance — has evidence supporting prefrontal cortex function, the brain region most involved in directing focus. Alpha-GPC (a choline-based compound that raises acetylcholine, the brain's attentional spotlight chemical) at 300–600 mg before work may sharpen focus, though a recent study raised concerns about a possible link to stroke risk with long-term use via elevated TMAO (a cardiovascular marker); Huberman offsets this with 600 mg of garlic and does not take it daily. L-tyrosine at 500 mg supports dopamine production and motivation. He cautions against stacking all tools at once and suggests treating supplements as a way to practice deeper focus, not a permanent crutch.
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